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Make sure you have checked the weather in the area you will be riding. Always take a cape or gillet in your back pocket to put on if the weather changes or you have stop put this on to keep warm. Always wear slightly more clothing than you feel you need and you can always unzip or take clothing off during your ride. If it’s going to be sunny don’t forgot to wear sunscreen not forgetting the back of your leg and hands.


Tell someone what time you are expected to return.

Have emergency phone number somewhere on you and any medical problems (Just in case you crash and not able to speak).

Take care of you contact points (that’s your hands, feet and bum) but the main thing will be your bum; always wear cycling shorts that suits you best (the most expensive are not always the best for you) and if you are having trouble try different saddles.

When you are starting your ride don’t fasten your shoes too tight, as your feet will swell a little during the ride.

When riding always ride with gloves or mitts to help with sore hands and if your wrists hurts a lot then think about raising your handlebars a little or tilting your brake levers a little.


Before you leave for you ride make sure you give your bike a quick check making sure the brakes and gears are working. It’s easy to forgot but mark sure the chain is not dry and the tyres are the right pressure.


The most important thing to do before a ride is to eat properly as this is the fuel for the ride. Before the ride try to have a high carbohydrate meal around 1 to 2 hours before you set out to make sure your body has digested the food.

Don’t eat to much as this will make you sleepy or there is nothing worse than that sick feeling as you start your ride.

The best thing to have before you set out is the following

  • Toast
  • Cereal
  • Sandwich with cheese or chicken
  • Beans on toast

Having a high carbohydrate meal will fuel you for the first 90min but you should start feeding on the move if you are riding longer than this and recommendation are in the during part of this website


On all rides you should be ready for everything and you should have the following with you.

  • Working pump.
  • One or two spare inner tubes or even a puncture repair kit.
  • Tyre levers.
  • Some basic tools.
  • Mobile phone.
  • Some money.
  • Drinking bottle and rides over 1 hour some food.
  • Gillet or wet weather cape.

What is the right air pressure? 

The air pressure level should be selected depending on the weight of the rider and the way the tyres are used. Generally speaking, lighter riders require less pressure, heavier riders more. We usually recommend choosing a pressure level somewhere between the recommended and the maximum pressure. The maximum tyre pressure indicated on the side of the tyre may not be exceeded. Tyres that are pumped up too much will tend to crack. Wide tyres need less pressure than narrow tyres. If the pressure is too low, there is a risk that the tyre will be crushed if driven over a sharp edge, e.g. a hole in the road or a lowered pavement. Therefore, check and set the pressure correctly on a regular basis.

How often do I have to check the air pressure? 

All bicycle tyre systems are subject to continuous pressure loss. The volume of air in a tyre is e.g. directly related to the air temperature around. Check the operating pressure and the condition of your tyres at regular intervals. Check the tyre pressure using a pump with a display (manometer) when the valve is at the 12 o’clock position. Also check the position of the tyres on the wheel rims using the all-round tyre line. Continental recommends checking tyres every time before use, in particular if Light and Supersonic tubes are used.